Train Like Toji Fushiguro

(3 reviews)
Become a jacked athlete like Toji by following this 4 day/week athletic bodybuilding hybrid program!
Program Description

Toji Fushiguro is an immensely popular character from the anime/manga Jujutsu Kaisen, renowned not only for his lightning-fast speed as an athletic assassin but also for his aesthetically impressive and muscular physique. Understandably, many fans aspire to both look and perform like Toji. This is the inspiration behind the creation of a 4-day-a-week athletic bodybuilding plan designed to help you achieve just that.

The program is structured as follows: across 4 days each week, you will engage in 2 athletic bodybuilding workouts and 2 athletic performance workouts, with 3 days allocated for rest.

During the athletic bodybuilding days, you'll tackle full-body workouts that incorporate a range of functional movements aimed at muscle and strength development. On the athletic performance days, the focus shifts to exercises and drills that enhance explosive power, agility, and rotational strength.

Spanning 8 weeks, the program is designed to gradually increase in intensity, ensuring you make consistent progress.

REST TIMES GUIDELINES-

For major compound exercises such as the barbell overhead press, back squats, and power cleans, it's recommended to rest for approximately 2-4 minutes between sets.

When it comes to the muscle-building and athletic performance supersets, allow yourself about a minute of rest between movements and rest for 1-3 minutes between each round of the supersets.

TRAINING INTENSITY GUIDELINES-

This program incorporates the standard RPE (Rating of Perceived Exertion) system to guide your intensity level during each set.

When applying this system to explosive plyometric movements, such as kettlebell swings or power cleans, focus on the speed and explosiveness of the movement rather than counting reps until failure. For instance, if you're aiming for an RPE of 7 during a set of kettlebell swings, choose a weight that allows you to finish the set with about 3 reps left before you notice a significant decrease in speed and explosiveness in your movements. This approach ensures you're working at an appropriate intensity level to maximize the effectiveness of the exercise.

Level - Intermediate

Program Length- 8 Weeks

Equipment Needed- Dumbbells, Barbells, Squat Rack, Kettlebells


Warm-Up (This will be the same every day)

5 Minutes Moderate Intensity Cardio

World’s Greatest Stretch x12/side

Hamstring Sweeps x20

https://www.youtube.com/watch?v=l5NPdV6C1DE&ab_channel=TomHutchinsonPT

Arm Circles x30

https://www.youtube.com/shorts/lzR7tzI1JUI

Program Overview
CoachParis Demersverified coach
LevelNovice, Intermediate
GoalBodybuilding, Athletics
EquipmentGarage Gym
Time Per Workout60 minutes
Days Per Week4 days
Program Length8 weeks
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Week 1
Day 1
ExerciseSetsReps
Squat (Barbell)3
12
Pull-Up (Bodyweight)3
8
Bulgarian Split Squat (Barbell)3
10
Push Up3
AMRAP
Lateral Raise (Cable)3
15
Bicep Curl (Barbell)3
12
Day 2
ExerciseSetsReps
Pogo Jump2
30
Forward Jump2
8
Power Clean4
3
Lateral Med Ball Throw3
5
Box Jump3
6
Landmine Twist3
16
Lateral Jump3
16
Day 3
ExerciseSetsReps
Overhead Press (Barbell)3
10
Kettlebell Gorilla Row3
16
Step-Up (Weighted)3
12
Incline Bench Press (Dumbbell)3
15
Single Leg Romanian Deadlift3
10
Lateral Raise (Dumbbell)3
15
Incline Curl (Dumbbell)3
12
Day 4
ExerciseSetsReps
Pogo Jump2
30
Forward Jump2
8
Landmine Clean And Press4
5
Alternating Lateral Ball Slams3
12
Single Arm Push Press (Dumbbell)3
12
Landmine Twist3
16
Kettlebell Swing3
15
Week 2
Day 1
ExerciseSetsReps
Squat (Barbell)3
12
Pull-Up (Bodyweight)3
8
Bulgarian Split Squat (Barbell)3
10
Push Up3
AMRAP
Lateral Raise (Cable)3
15
Bicep Curl (Barbell)3
12
Day 2
ExerciseSetsReps
Pogo Jump2
30
Forward Jump2
8
Power Clean4
3
Lateral Med Ball Throw3
5
Box Jump3
6
Landmine Twist3
16
Lateral Jump3
16
Day 3
ExerciseSetsReps
Overhead Press (Barbell)3
10
Kettlebell Gorilla Row3
16
Step-Up (Weighted)3
12
Incline Bench Press (Dumbbell)3
15
Single Leg Romanian Deadlift3
10
Lateral Raise (Dumbbell)3
15
Incline Curl (Dumbbell)3
12
Day 4
ExerciseSetsReps
Pogo Jump2
30
Forward Jump2
8
Landmine Clean And Press4
5
Alternating Lateral Ball Slams3
12
Single Arm Push Press (Dumbbell)3
12
Landmine Twist3
16
Kettlebell Swing3
15
Week 3
Day 1
ExerciseSetsReps
Squat (Barbell)4
10
Pull-Up (Bodyweight)4
10
Bulgarian Split Squat (Barbell)4
10
Push Up3
AMRAP
Lateral Raise (Cable)3
15
Bicep Curl (Barbell)3
12
Day 2
ExerciseSetsReps
Pogo Jump2
30
Forward Jump2
8
Power Clean4
3
Lateral Med Ball Throw4
5
Box Jump4
6
Landmine Twist3
16
Lateral Jump3
16
Day 3
ExerciseSetsReps
Overhead Press (Barbell)4
8
Kettlebell Gorilla Row4
16
Step-Up (Weighted)4
12
Incline Bench Press (Dumbbell)3
12
Single Leg Romanian Deadlift3
10
Lateral Raise (Dumbbell)3
15
Incline Curl (Dumbbell)3
10
Day 4
ExerciseSetsReps
Pogo Jump2
30
Forward Jump2
8
Landmine Clean And Press4
5
Alternating Lateral Ball Slams3
12
Single Arm Push Press (Dumbbell)3
12
Landmine Twist3
16
Kettlebell Swing3
12
Week 4
Day 1
ExerciseSetsReps
Squat (Barbell)4
10
Pull-Up (Bodyweight)4
10
Bulgarian Split Squat (Barbell)4
10
Push Up3
AMRAP
Lateral Raise (Cable)3
15
Bicep Curl (Barbell)3
10
Day 2
ExerciseSetsReps
Pogo Jump2
30
Forward Jump2
8
Power Clean4
3
Lateral Med Ball Throw4
5
Box Jump4
6
Landmine Twist3
16
Lateral Jump3
16
Day 3
ExerciseSetsReps
Overhead Press (Barbell)4
8
Kettlebell Gorilla Row4
16
Step-Up (Weighted)4
12
Incline Bench Press (Dumbbell)3
12
Single Leg Romanian Deadlift3
10
Lateral Raise (Dumbbell)3
15
Incline Curl (Dumbbell)3
10
Day 4
ExerciseSetsReps
Pogo Jump2
30
Forward Jump2
8
Landmine Clean And Press4
5
Alternating Lateral Ball Slams3
12
Single Arm Push Press (Dumbbell)3
12
Landmine Twist3
16
Kettlebell Swing3
12
Week 5
Day 1
ExerciseSetsReps
Squat (Barbell)4
8
Pull-Up (Bodyweight)4
12
Bulgarian Split Squat (Barbell)4
10
Push Up4
AMRAP
Lateral Raise (Cable)4
15
Bicep Curl (Barbell)4
8
Day 2
ExerciseSetsReps
Pogo Jump2
30
Forward Jump2
8
Power Clean4
3
Lateral Med Ball Throw4
5
Box Jump4
6
Landmine Twist4
16
Lateral Jump4
16
Day 3
ExerciseSetsReps
Overhead Press (Barbell)4
8
Kettlebell Gorilla Row4
16
Step-Up (Weighted)4
12
Incline Bench Press (Dumbbell)4
12
Single Leg Romanian Deadlift4
10
Lateral Raise (Dumbbell)4
15
Incline Curl (Dumbbell)4
8
Day 4
ExerciseSetsReps
Pogo Jump2
30
Forward Jump2
8
Landmine Clean And Press4
5
Alternating Lateral Ball Slams4
12
Single Arm Push Press (Dumbbell)4
12
Landmine Twist4
16
Kettlebell Swing4
10
Week 6
Day 1
ExerciseSetsReps
Squat (Barbell)4
8
Pull-Up (Bodyweight)4
12
Bulgarian Split Squat (Barbell)4
10
Push Up4
AMRAP
Lateral Raise (Cable)4
15
Bicep Curl (Barbell)4
8
Day 2
ExerciseSetsReps
Pogo Jump2
30
Forward Jump2
8
Power Clean4
3
Lateral Med Ball Throw4
5
Box Jump4
6
Landmine Twist4
16
Lateral Jump4
16
Day 3
ExerciseSetsReps
Overhead Press (Barbell)4
8
Kettlebell Gorilla Row4
16
Step-Up (Weighted)4
10
Incline Bench Press (Dumbbell)4
12
Single Leg Romanian Deadlift4
10
Lateral Raise (Dumbbell)4
15
Incline Curl (Dumbbell)4
8
Day 4
ExerciseSetsReps
Pogo Jump2
30
Forward Jump2
8
Landmine Clean And Press4
5
Alternating Lateral Ball Slams4
12
Single Arm Push Press (Dumbbell)4
12
Landmine Twist4
16
Kettlebell Swing4
10
Week 7
Day 1
ExerciseSetsReps
Squat (Barbell)4
8
Pull-Up (Bodyweight)4
12
Bulgarian Split Squat (Barbell)4
10
Push Up4
AMRAP
Lateral Raise (Cable)4
15
Bicep Curl (Barbell)4
8
Day 2
ExerciseSetsReps
Pogo Jump2
30
Forward Jump2
8
Power Clean4
3
Lateral Med Ball Throw4
5
Box Jump4
6
Landmine Twist4
16
Lateral Jump4
16
Day 3
ExerciseSetsReps
Overhead Press (Barbell)4
8
Kettlebell Gorilla Row4
16
Step-Up (Weighted)4
10
Incline Bench Press (Dumbbell)4
12
Single Leg Romanian Deadlift4
10
Lateral Raise (Dumbbell)4
15
Incline Curl (Dumbbell)4
8
Day 4
ExerciseSetsReps
Pogo Jump2
30
Forward Jump2
8
Landmine Clean And Press4
5
Alternating Lateral Ball Slams4
12
Single Arm Push Press (Dumbbell)4
12
Landmine Twist4
16
Kettlebell Swing4
10
Week 8
Day 1
ExerciseSetsReps
Squat (Barbell)4
8
Pull-Up (Bodyweight)4
12
Bulgarian Split Squat (Barbell)4
10
Push Up4
AMRAP
Lateral Raise (Cable)4
15
Bicep Curl (Barbell)4
8
Day 2
ExerciseSetsReps
Pogo Jump2
30
Forward Jump2
8
Power Clean4
3
Lateral Med Ball Throw4
5
Box Jump4
6
Landmine Twist4
16
Lateral Jump4
16
Day 3
ExerciseSetsReps
Overhead Press (Barbell)4
8
Kettlebell Gorilla Row4
16
Step-Up (Weighted)4
10
Incline Bench Press (Dumbbell)4
12
Single Leg Romanian Deadlift4
10
Lateral Raise (Dumbbell)4
15
Incline Curl (Dumbbell)4
8
Day 4
ExerciseSetsReps
Pogo Jump2
30
Forward Jump2
8
Landmine Clean And Press4
5
Alternating Lateral Ball Slams4
12
Single Arm Push Press (Dumbbell)4
12
Landmine Twist4
16
Kettlebell Swing4
10
What People Are Saying
4.3/ 5
Jack M.Man, 25
3 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Great results, great program, it’ll make you look and feel like you have the physique and athleticism of Toji.
15 days ago